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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 13, 2019:

activity # timemileskm+mload
  Running7 3:28:06 21.1(9:52) 33.96(6:08) 21035.0
  Strength8 2:34:5915.5
  Orienteering1 1:38:55 5.85(16:54) 9.41(10:30) 15116.3
  Stretching5 1:00:00
  Cross training2 20:002.0
  X-Training1 15:001.5
  Total12 9:17:00 26.95 43.38 36170.3
  [1-5]12 8:17:00

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MoTuWeThFrSaSu

Sunday Oct 13, 2019 #

Event: QOC Gunston Hall
 
8 AM

Strength 11:47 [1]
ahr:82 max:99

11 AM

Running warm up/down 2:00 [1] 0.1 mi (20:00 / mi)
ahr:118 max:122 shoes: Icebug Spirit 7 OLX

Orienteering 30:53 intensity: (21 @1) + (19:03 @2) + (9:19 @3) + (2:10 @4) *** 4.65 km (6:38 / km) +71m 6:10 / km
ahr:152 max:175 shoes: Icebug Spirit 7 OLX

Brown course

Orienteering 1:08:02 intensity: (1:01:36 @1) + (6:26 @2) 4.76 km (14:17 / km) +80m 13:10 / km
ahr:106 max:137 shoes: Icebug Spirit 7 OLX

Orange with Samantha. Realized I need to encourage her to take the easy route choices even if they seem way longer to me. She is understandably much slower and more hesitant off-trail than an advanced orienteer.
3 PM

Cross training 10:00 [1]


Brown - Splits

Saturday Oct 12, 2019 #

8 AM

Strength 9:46 [1]
ahr:76 max:100

12 PM

Strength 6:36 [1]
ahr:84 max:112

Running 39:32 intensity: (31:12 @1) + (8:20 @3) 4.0 mi (9:53 / mi)
ahr:123 max:151

Friday Oct 11, 2019 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 27:05 [1]
ahr:75 max:107

Running 49:16 intensity: (8:39 @1) + (40:20 @2) + (17 @3) 5.67 mi (8:41 / mi) +73m 8:21 / mi
ahr:132 max:156 shoes: Nimbus 20 green

Stretching 12:00 [0]

Thursday Oct 10, 2019 #

12 PM

Strength 38:54 intensity: (38:53 @1) + (1 @2)
ahr:93 max:125

Running 39:32 intensity: (10:51 @1) + (28:41 @2) 4.13 mi (9:34 / mi) +49m 9:14 / mi
ahr:128 max:153 shoes: Nimbus 20 green

did TSS ZMR3D p2

Stretching 10:00 [0]

6 PM

Running 23:19 intensity: (1:10 @1) + (22:09 @2) 2.11 mi (11:03 / mi) +31m 10:34 / mi
ahr:136 max:154 shoes: Nimbus 20 green

with Eliza!

Wednesday Oct 9, 2019 #

12 PM

Strength 22:24 [1]
ahr:86 max:124

Running 39:26 intensity: (15:18 @1) + (24:07 @2) + (1 @3) 4.09 mi (9:38 / mi) +57m 9:14 / mi
ahr:125 max:141

Stretching 13:00 [0]

soreness is starting to clear up today.

Tuesday Oct 8, 2019 #

11 AM

Strength 27:51 [1]
ahr:86 max:115

Running 15:01 intensity: (14:06 @1) + (55 @2) 1.0 mi (15:01 / mi)
ahr:115 max:132 shoes: Nimbus 20 green

Stretching 13:00 [0]

included some roller-stick work on the quads, which they were not happy about.

Monday Oct 7, 2019 #

12 PM

Strength 10:36 intensity: (10:32 @1) + (4 @2)
ahr:93 max:128

X-Training 15:00 [1]
ahr:92 max:113

This started off as elliptical but the knees were too stiff for that, so I switched to a brisk walk on the treadmill.

Stretching 12:00 [0]

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